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  1. Floatin' Around, Thursday, Dec. 4

    by , December 4th, 2008 at 03:54 PM (The FAF AFAP Digest)
    Still resting:

    700 warm up

    5 x 50 fly drill
    50 EZ
    8 x 25 smooth free with overkick
    50 EZ
    3 x AFAP free, 50 EZ after each
    100 EZ

    Total: 1575

    ______________________________________

    Had a fabulous chat with my very first masters coach today. (He is a NOVA coach out in Cali now.) I totally credit him for getting me back in the pool and teaching me how to swim again (or at least for the 4 months before he moved). He's the best, a real technician! We talked about the 100 fly for awhile. He said, if he were still coaching me, he wouldn't have me do anything longer than 25s with an occasional fast 50 or 100. He said "train free" or do a lot of free-fly stuff. But otherwise nothing but quality or very fast 25s. That's pretty much what Paul and Ande said on the "training for the 100 fly" thread, as I recall. Since my shoulders don't like long fly sets, I think I pretty much have to embrace this strategy.

    He also reminded me that, when I first started masters, I said "I'm just too old to swim the 100 fly." lol. I had forgotten about that, although it did take me awhile to overcome my 100 fly fear. He also told me that I am a 50 freestyler and that I should focus on that event. He "knows me better than me," he says. Hmmm .... I guess coaches can sometimes see things you can't see yourself?

    On another note, my Zones entries were straightened out and I now officially an evil 50 free sandbagger. However, I noticed that I am not the only sandbagger in that event, as Fall W. is seeded at :55.

    Also, I haven't been sleeping well the past few nights. Really tossing and turning. This is another evil result of evil resting. No sound sleep. At least I slept well last week!
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  2. Birthday swims 2008

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    Steve and Cathy celebrate after finishing birthday swims

    On Sunday November 23 we celebrated my 59th birthday by completing a 5900 scm workout. The air was low to mid 70s and the pool temperature 79-perfect. We did a 1500 with wetsuits-to break them in-then 4X125 pull with fins and paddles, 2X250 pull with fins and 1X500 pull with fins and paddles; then a 2000 broken-14,11,10,9,8......1. 8X100 with fins-odds IM descend, evens easy kick; finished with the 100 underwater set. On Sunday November 30th we rejoiced doing a 5500 to commemorate Steve moving into a new age group. Conditions were perfect-air in the 70d and pool temp 79. We did a ladder set, 100,200,200,400 pull, 500 with fins, 500, 400 pull, 300, 200 pull, 100; 150 IM-1fly,2 back,2 brst, 1 free. Another ladder set, 100 IM, 200 IM/free, 300, 400 IM X2 with fins, 300, 200 IM/free, 100 IM; 150 IM, 100 easy cool down and the 100 underwater set. Both of us felt good after each swim and we attribute that to the cool water.
    The advantage of having birthdays in the late fall is that no one else is in the pool -the down side-no one to take pictures for us.
    I am considering a swimming party for next year. Guests would be required to do the 6000 workout.


    http://web.me.com/cathyandsteve1/Site/Blog/Blog.html
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  3. Thursday - 12/4 Back, Back , Backstroke

    by , December 4th, 2008 at 07:44 AM (Mixing it up this year)
    Woke up during the night with a severe ache in my right bicep. Massaged it and went back to sleep and was fine in the morning.

    Warmup
    2x500 @ 8:00 Free

    5x100 @ 2:00 Back pull with paddles and board
    10x25 @ 1:00 Back Kick arms perpendicular
    5x100 @ 2:00 Back held 1:40 or better
    10x25 @ :45 Free kick
    500 @ 10:00 Free every 3rd back with paddles & board
    10x50 @ :50 Free held :40's

    Total 3500 yards

    have not done much backstroke recently so I figured it would be a good day to do it.
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  4. CARDIO CATH

    well, today was cardio cath day at st. peters in albany.... not a day i was looking forward to, but everyone kept reassuring me that the procedure was painless; and for the most part... it was. i spent last night reading the lit that the hospital sent me about the cath and the types of hardware (stents) that seemed likely to be joined with my anatomy. needless to say; there was very little sleeping to be had by yours truly.

    alarm goes off at 6:00 and we are on the road at 6:30. (my sis-in-law is a speed demon so we arrive 1/2 hour early). sign papers - hospital gown and silly socks with grippy bottoms - check vitals - I V drip - off we go to the cath lab holding area. i booked the second appointment of the day (i figure the doc will get warmed up on someone else) its cold in here but being the "non wetsuit" type i choose to tuff it out sans the blankets that are being offered every twenty seconds.

    my turn in the lab. some happy juice is injected into my IV... some shaving (hey be careful down there)... and now some blankets that feel like they just came out of the dryer. there is a monitor near my head so i can watch the cath as it pokes around my heart. its true, no pain, no discomfort.

    good news, you could drive a truck through my arteries, so, no hardware necessary. i'll be going home tonight....all i have to do is clot!

    about 1 1/2 hours post op, i pop my clot while reaching for a pot to piss in... damn i sure can bleed. a nurse is alerted and applies a vulcan death pinch to my groin that she holds for twenty minutes. (thats going to leave a mark) now on top of a hematoma the size of a regulation volley ball a 10 pound sand bag is placed (new dressing of course) only three more hours of lying here.

    well, it hurts like hell when i walk but i'm happy about the clear arteries.
    i will have a talk with my cardiologist tomorrow. i suspect a TEE will be prescribed for me before the bruise in my groin disappears.

    i was told, no alcohol for 72 hours but i found a great website to help me choose a celebratory cocktail (68 hours and counting)
    http://www.cocktaildb.com/index
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  5. Big day today

    by , December 3rd, 2008 at 08:44 PM (A comfort swimmer's guide to easy swimming)
    I got up this morning and was going to go try to swim in the hotel pool. But I had a slight headache and just couldn't get motivated to leave the house at 6:00. Soooo, no swim today.

    I did go to a 45 minute spin class at the gym during my lunch hour.
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  6. Resting Sucks, Wed., Dec. 3

    by , December 3rd, 2008 at 03:35 PM (The FAF AFAP Digest)
    SCY, solo:

    700 variety warm up

    10 x 50 on 1:05, alternate backstroke kick and backstroke, moderate pace

    50 EZ

    8 x 25, alternate easy speed fly and easy

    50 EZ

    4 x 25 AFAP free, 50 easy after each 25

    100 EZ

    Total: 1900

    Thoughts:

    Resting is very odd. I absolutely hate resting and miss all my cross training, especially running on sunny days like today. But when I cut back and do nothing but some sprinting and recovery swimming in the pool, I seem to get really lazy and can't wait to get out of the water from even my short little swim ... Seems like a complete waste of time. I was even daydreaming about a nap today. Need to get back to regular training. Or I'll be an even bigger tank than Puff is becoming!

    A friend commented that she couldn't believe I was resting this week for 3 events. I thought that was plenty of events for one day! Although I do really wish I was swimming both days of the meet this weekend.

    Fly still feels like crap. Not sure why.

    Think I need to do more overkicking freestyle drills. I'm a pretty fast flutter kicker, but don't think I'm getting anywhere near max kick when I'm sprinting free. And Hulk has told me this too.

    Still haven't heard from the Zones meet director via email. Will check the psych sheets again.

    Updated December 3rd, 2008 at 04:12 PM by The Fortress

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  7. December 3, 2008

    by , December 3rd, 2008 at 11:21 AM (Mike's Rocky Mountain Blog)
    Swam with Fort Collins Area Swim Team (FAST) Masters group. This is a growing program that looks like it has great potential. I'm going to give this program a try through December

    Warm up
    300 Swim
    200 Kick (BR)
    200 Pull

    Main Set
    100 FR @ 1:30
    200 BR @ 3:30
    300 FR @ 4:30
    400 BR @ 6:30
    300 FR @ 4:00
    200 BR @ 3:30
    100 FR @ 1:30

    6 X 150 @ 2:30 w/fins
    Odd (FR) ~ 50 Swim/50 Kick/50 Swim
    Even (FL) ~ 50 Kick/50 Swim/50 Kick

    Warm down
    100 easy

    Total Yards: 3200

    I felt pretty good about the 400 br, but I was in survival mode after about 200 yards. The fly swim portion of the final set was interesting. I did a lot of things I haven't done before...I think working out with this group will be good for me.
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  8. Wednesday - 12/3 (SPRINT DAY! - don't laugh)

    by , December 3rd, 2008 at 07:49 AM (Mixing it up this year)
    Sprint day - that is something I only just learned how to do again. It is hard to get moving when you pace so well.

    Warm Up
    8x100 @ 1:45 Free every 3rd @ 2:00 1/2 pull 1/2 kick

    5x50 @ 1:30 Free SPRINT from a push :36, :36, :35, :35, :36 don't laugh for me this is fast
    8x50 @ 1:00 Free every 3rd @ 1:15 1/2 pull 1/2 kick
    6x25 @ 1:00 Free SPRINT from a push :16, :16, :15, :15, :15, :15
    8x25 @ :45 Free EZ

    5x50 @ 1:15 Free Right arm only with paddle
    3x100 @ 1:45 Free Pull with paddle and board
    5x50 @ 1:15 Free Left arm only with paddle
    200 kick

    3x200 @ 4:00 Free Descend 3:15, 3:04, 2:41 when I descend a set I descend it in chuncks

    warm down
    100 EZ

    Total 3500 yards

    For me these times are good in practice. Shoulders seemed to hold up better today.
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  9. Not the best day

    by , December 2nd, 2008 at 02:24 PM (The FAF AFAP Digest)
    Ack. Not having a good day. Was woken up this morning by the sound and cries of my daughter falling down a flight of stairs and landing on her elbow. Had to take her to the ER. No break, but the elbow is seriously swollen and painful. As she is swimming in the Dolan meet this weekend, and already has sore knees, she is really bummed out.

    My meet entries are still screwed up for Zones. I've emailed the meet director twice and haven't received a reply, so I think the odds are good that I will not be getting a 50 fly split at this point. Seem to be having trouble with meet entries. My entries for the NC Shootout were screwed up as well (although I fixed it the morning of the meet). And, although it was a masters-USA combo meet, the times don't seem to count. Apparently, they forgot to properly ID the masters swimmers, and may not clean up their paperwork. Kinda bummed, as I swam PBs in backstroke there.

    Went to the pool briefly after taking my daughter to school. Resting this week, so I didn't do much. And I wasn't too worried about how I felt in the water, that's for sure.

    Warm up:

    700 variety swim & kick

    Pre set:

    10 x 50 on 1:10, alternate kick and drill, 2 of each stroke
    50 EZ

    Speed work:

    8 x 25, medium pace, 2 of each stroke

    50 EZ

    2 x 50 with fins @ 90%, 150 EZ after each one
    (1 back, 1 fly, went 27.5ish, trying not to hit lane mate)

    3 x 25 AFAP freestyle, 50 EZ after each

    100 EZ

    Total: 2200

    Updated December 2nd, 2008 at 02:29 PM by The Fortress

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  10. Weights and yoga

    by , December 2nd, 2008 at 01:45 PM (A comfort swimmer's guide to easy swimming)
    This morning I did a 60 minute weights class called Body Pump. This is the 3rd time I've done this and I hope to be able to do it twice weekly over the next several months leading up to Nationals. The class is kind of girly but it's fun and fast paced done to music and I like it better than hangin' out in the weight room with all the muscle heads.

    Tonight I'll do an hour of yoga.
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  11. Swim Clinic - Sat Nov 29

    by , December 2nd, 2008 at 01:03 PM (Mike's Rocky Mountain Blog)
    Went to swim clinic where there were 3 coaches and about 20 swimmers. I got some good confirmation of some of the things I'm doing and a few pointers. We did about 3000 yards of warmup and drills.

    Then we did this set:

    6 X 50s @ :55
    5 X 50s @ :50
    4 X 50s @ :45
    3 X 50s @ :40
    2 X 50s @ :35

    and

    5 X 50s @ :50
    4 X 50s @ :45
    3 X 50s @ :40
    2 X 50s @ :35

    This really hurt after my recent time off. I'll be getting back in the water this week with the team that held the clinic.
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  12. Tuesday - 12/2

    by , December 2nd, 2008 at 07:48 AM (Mixing it up this year)
    Left shoulder acting up but am not going to back down from this challenge.

    Warmup
    2x[200 @ 3:30 Free
    [2x100 @ 1:30 Free
    [4x50 @ :50 Free

    10x50 @ 1:00 Free 1/2 pull 1/2 kick
    10x50 @ :55 Fly with fins
    8x25 @ :45 Free kick every 3rd FAST
    20x25 @ :40 Fly odds drill evens build
    200 Fly kick on back with fins
    8x50 @ 1:00 Free every 3rd on :45

    Total 3500 yards

    Actually my left shoulder held up better than expected. Fly felt long and strong and on the 50's held 40's. When I use fins I try not to rely on them too heavily unless that is the intent of the set.
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  13. Waste of time?

    by , December 1st, 2008 at 02:40 PM (A comfort swimmer's guide to easy swimming)
    At the hotel pool with Carrie
    pool was full of older, very slow "swimmers" and it was nearly impossible to do any kind of workout without running into one of them

    200 swim to warmup
    150 drill - fist swim
    250 kicking - a a mix of on back, on side, flutter and dolphin.
    Went to the deep end and did vertical kicking 4 rounds of 30 sec kick/30 sec rest.
    100 easy swim

    About 700 meters total

    Sat in hot tub

    45 minute spin class at noon
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  14. Monday, Dec. 1

    by , December 1st, 2008 at 01:10 PM (The FAF AFAP Digest)
    Drove 7 hours yesterday. Not my favorite thing in the world to do ... Didn't hit the pool obviously.

    Today, SCY, solo:

    Warm up:

    400 swim
    200 kick
    200 IM drill
    2 x 100 fly drill

    Stopped to chat with a fellow masters swimmer in my age group who swam at the Sprint Classic. He wanted tips on SDKs and how better to train than doing 10 x 100 on 1:30. And, well, I had a few tips. lol

    Speedwork:

    4 x 25 build free

    10 x 25, alternate fast UW shooter with finz and EZ DAB

    50 EZ

    10 x 25, alternate easy speed fly and easy
    (fly felt like utter crap compared to last week. dunno why. refusing to dwell on it.)

    150 EZ

    50 back AFAP with finz, 26ish

    150 EZ

    50 back AFAP with finz, 26ish

    150 EZ

    3 x 50, 25 AFAP free with finz with race pace turn, cruise the rest

    some more race pace freetsyle turns

    150 EZ

    Total: 2500

    _________________________

    My entries for SCM Zones are not correct. The meet director confirmed my email asking to switch events and times, but that is not reflected on the psych sheets. Sent another email. We'll see if there's time to fix it. Looks like a lot of yard times weren't converted to meters either.
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  15. November 26, 2008

    by , December 1st, 2008 at 10:08 AM (Mike's Rocky Mountain Blog)
    Back in the water:

    1000 FR Easy
    1000 FR Pull
    10 X 50s BR @ 1:00
    500 Warm down
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  16. Monday - 12/1

    by , December 1st, 2008 at 09:33 AM (Mixing it up this year)
    Felt slow and sluggish, I guess it was all that pie this weekend. The kick sets felt pretty good but swimming was just not there today

    5x100 @ 1:40 Free descended as usual from 1:35 to 1:28
    500 @ 8:00 Free with paddles and bouy felt slow here 7:10
    8x100 @ 1:35 Free held 1:25's
    2x500 @ 8:00 Free with paddles and bouy ok on this went 7:00 and 6:48
    8x25 @ :45 Free every 3rd Fast went :16 and :17 on the fast ones just could not get moving
    500 @ 8:00 Free with paddles and bouy went 6:50
    8x25 @ :45 Free Kick every other Fast went :28, :28, :26, :25 on the fast ones
    200 free kick every 3rd 25 fast
    5x50 @ 1:15 Free Kick 1/2 Fast 1/2 EZ
    350 Free EZ

    Total of 4500 yards
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  17. Friday - 11/28

    by , November 29th, 2008 at 09:03 PM (Mixing it up this year)
    Swam at the North Myrtle Beach Aquatic Club this time. Got in a good work out despite an 84 degree pool. Needed to work off the Thanksgiving spread.

    8x50 @ :55 Free
    5x100 @ 1:40 Free
    3x200 @ 3:00 Free
    4x100 @ 1:30 Free
    4x50 @ :45 Free

    800 Kick with fins 1/2 free 1/2 fly on back
    800 Free with paddles every 3rd 25 Fly
    8x25 @ :45 Fly with Fins Fast
    5x100 @ 2:00 Fly kick with fins on back
    8x25 @ :45 Fly with Fins Fast

    400 Free EZ

    Real good ab workout with the fly kick on back. Really pushed the kick sets.

    Won't be swimming this weekend since the kids want to shop and go to Magic Quest to play. Back to normal on Monday.
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  18. Saturday November 29th

    Missed w/u due to excessive talking

    6 x 100 (they were supposed to be drill I mixed in drill and swim to warm-up)

    5 x 200 50 free/100 stroke/50 free (my lane of drop dead sprinters and I decided to be lazy and went on 3:20 instead of 3:00) I did fly/IM(sans breast)/ IM(sans breast)/fly/ 50 fly/50 back

    50 ez

    200 kick stroke/free

    3 x 300 pull (yuck!!!)

    50 ez

    8 x 25 IM order on 1:00

    Relays

    just over 3K
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  19. Saturday, Nov. 29

    by , November 29th, 2008 at 01:18 PM (The FAF AFAP Digest)
    20-25 minutes of RC/stretching

    SCM, solo:

    Warm up:

    400 swim
    200 kick
    100 fly drills

    Speed work:

    8 x 75 kick, 20 RI
    EZ, fast, EZ by 25

    50 EZ

    4 x (4 x 50) on 1:10
    4 of each stroke, reverse IM order
    EZ, build, fast, EZ
    wore fins on fast ones, went 26, 35, 27.5ish, 28ish

    100 EZ

    50 breast AFAP from push (just for fun),
    went 41.
    (PB is 41.5 from last year when I cramped and flutter kicked part of the way. My BR kick is just awful. No propulsion from it whatsoever.)

    100 EZ

    4 x 25 free AFAP with fins, 50 EZ after each 25, no interval

    100 EZ

    Total: 2400 meters

    Updated November 29th, 2008 at 01:26 PM by The Fortress

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  20. Friday, Nov. 28

    by , November 28th, 2008 at 02:13 PM (The FAF AFAP Digest)
    Took yesterday off. Resisted going running. Then successfully resisted going to the turkey burner spin class this morning. Miss cross training ...

    Went to the gym ...

    20-25 minutes of RC and stretching.

    Swim, SCM, solo:

    Warm up:

    300 swim
    200 kick
    200 IM drill

    4 x 100 fly drill
    (2 x left arm, right arm by length,
    2 x 2 left arm 2 right arm, 1 full stroke)

    50 EZ

    Speed work:

    6 x (3 x 25)
    easy speed fly, UW shooter, EZ

    Then I did Jonathan's set from the "Fun & Fast" thread, minus one fast 50 because my daughter couldn't stand watching me swim anymore. lol. But I reversed the amount of recovery swimming to increase as I went along. I was swimming against a bare wall with no gutters, so my times seemed slightly slower than yesterday.

    50 EZ
    50 fast with finz: back, 28ish
    100 EZ
    50 fast with finz: free, 26ish
    (horrible side winding turn, need to practice race pace freestyle turns next week)
    150 EZ
    50 fast with finz: backstroke kick, 27.5ish
    200 EZ
    50 fast with finz: backstroke, 28-29 ish, scrapped along the bottom for awhile after the turn cuz the pool was so shallow
    250 EZ

    100 dolphin dive

    Total: 2650 meters

    Trying to shift into taper mode a bit. Taper is frustrating for me. I dislike tapering because I feel exercise deprived. I also really have no clue what I'm doing and am still experimenting. I've tried Ande's 2 week taper plan before, but I've felt over tapered from it. (At 6'4", he probably needs more tapering than a 5'4" girl with less aerobic base.) So I'm trying to reduce yardage a bit, eliminate any hard aerobic work and carry on with speed work. I'll start really loafing the middle of next week or so.

    Heading off to visit Jim Thornton and visit my favorite boutique in Sewickly.

    Updated December 2nd, 2008 at 02:38 PM by The Fortress

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